Tossed Tofu Broccoli Bowl

April 10, 2017

Happy Meatless Monday, loves! Today I have a super simple recipe for you — Tossed Tofu Broccoli Bowl. It’s for those nights you’re too busy tired to whip up a gourmet meal, but you don’t want to spend money or waste time ordering out. All you need are some pantry and refrigerator staples: broccoli, tofu, and brown rice.

My husband actually created this awesome recipe. It was one of those nights where I was working and neither one of us really felt like cooking. He dug around in the refrigerator and voila — Tossed Tofu Broccoli Bowl was born!

It’s flavorful, has all the necessary food groups, and it’s incredibly easy to make. And great news for parents: even our kids loved it! A winner all around. Check it out:

Tossed Tofu Broccoli Bowl

Ingredients

1 Tbsp coconut oil

1 crown of broccoli, torn into bite sized pieces

14 oz package extra firm tofu, drained and cut into 1/2″ cubes

1-2 Tbsp Tamari (or sauce of choice)

3 C cooked brown rice

Directions

Steam broccoli in steamer for 8-10 minutes, until fork tender.

While broccoli is steaming, heat oil in a medium saucepan over medium-high heat. Cook tofu until lightly browned on each side, approximately 5 minutes per side.

When broccoli and tofu are cooked, combine in a large bowl. Lightly toss with tamari (or whichever sauce you choose). Serve hot over cooked brown rice.

Helpful tip: Be sure to cook your brown rice well ahead of time. Most brown rices take about 45-55 minutes of cooking time. If you’re in a hurry, sub out the brown rice for white rice.

Tossed Tofu Broccoli Bowl is a new family favorite. And you can always change things around depending on what’s in your refrigerator. Got cauliflower? Use that instead. Or maybe you’re more of a steamed carrots family — you can use those, too. The sky’s the limit with this bowl. Enjoy!

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42 Comments

I don’t think I have ever had tamari sauce. I love making bowls like this, although I usually use chicken. When I think of it I like to make brown rice over the weekend so I have it to use during the week! It does take awhile to cook but at least its hands- off so I just put it on the stove and let it simmer while i do other stuff.

Exactly — brown rice is easy but you have to plan for it! There have been so many nights I planned on making brown rice only to see I had abut 30 minutes for dinner prep and had to switch to white rice. Which I actually prefer but my husband doesn’t so we try to rotate.

They’re very similar. Soy sauce is made with wheat (aka not gluten-free) and is a bit saltier. Tamari is made from miso and usually doesn’t contain wheat (but sometimes it does so be careful if you have a sensitivity).

I can’t say I’m totally on board with tofu, to be honest. It’s a weird consistency and if it’s not seasoned right (like with a lot of soy sauce or tamari) it can be really bland. But when it’s done right it’s pretty good!

I usually prefer soy sauce because it’s a bit sweet and thicker. It’s also more common to find at Aldi’s 🙂 I make this dinner once a week, I just call it a “bowl” and usually add more sauce and some beans. Pefect!

Have you every tried the Birds Eye Steamfresh frozen brown rice? It’s whole grain and the only ingredient is cooked brown rice (brown rice and water). You can find it in the frozen foods section. It cooks in about 4 minutes on the microwave and comes out perfect. Serves 2. It usually runs around $1.79, but I just bought 10/$10.00 at our local major grocery chain. It tastes fantastic and with the quick cook time, we always have it on hand.

Looks delicious and simple! I use to eat tofu all the time but had to cut back. Broccoli is my favorite and it’s one vegetable that my kids and husband will actually eat, although they won’t dare eat tofu!